Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: S1 – short 15 min Front squat (Weight)
15 min to establish a max Front Squat
New athletes do 5×8 front squats at a moderate load.
S2: Sport – team running heavy (Time)
100 clean and jerks
100 pull ups
100 GHD sit ups
Every 2 minutes you both must run or row 200m. Start with 200m on first minute.
SP: 75/45 ring rows
One working at a time. partition reps as needed. C&J should be heavy.
40 min cap
L1: L1 – mile test (Time)
1 mile run or 1600m row test
L2: Life – long saturday (Time)
30 stair runs (do these at any time)
2k row (Do this at any time)
50 KB swings 35/26
50 goblet squats 35/26
50 GHD sit ups
50 Box/bench dips
RX: as written
JUST MOVE: 1/2 reps SP weight
AUX: aux – 4 emom half squats (No Measure)
4 min EMOM 20 banded half air squats
Start at 90 deg go up half way